In a “perfect” world, you’d be able to sleep early and get up early, fully refreshed for a busy day ahead.
However, some obligations, such as work or child care, might make it impossible to follow the “early to bed, early to wake” mentality.
When it comes to sleep, there are likely two crucial factors to consider: the amount of sleep you get and the constancy of time.
Going to bed in the dark can help you obtain adequate sleep while also making it simpler to fall asleep. It’s also critical to obtain enough sleep on a regular basis to assist prevent any health repercussions.
Consider the following principles for good sleep if you’re seeking for advise for your individual sleep routine.
The best time to sleep
People should ideally go to bed earlier and wake up earlier in the morning. This pattern corresponds to our inherent impulses to align our sleeping patterns with those of the sun. You may notice that you fall asleep more easily after dusk.
The precise time is determined by when you typically get up in the morning. Another factor to consider is the amount of sleep you require each night.
How our circadian rhythm functions
The word “circadian rhythm” refers to your brain’s normal sleep-wake cycle. It’s similar to our internal clock.
During the course of a 24-hour period, everyone experiences natural dips in alertness and increases in wakefulness. People are most likely to be sleeping between the hours of 1 p.m. and 3 p.m., and between the hours of 2 a.m. and 4 a.m.
The greater your sleep quality, the less likely you will be to experience considerable daytime drowsiness.
Circadian rhythm also governs your normal bedtime and wake-up times. Your brain adapts to this routine once you become accustomed to going to bed and waking up at the same time every day.
You may eventually find yourself going to bed effortlessly at night and waking up precisely before your alarm clock.
If you work unusual shifts or go to bed at different times throughout the week, your circadian rhythm may be thrown off. This can lead to spells of daytime drowsiness.
Consequences of not getting enough sleep
If you’re sleepy during the day, it’s a symptom that you’re not getting enough sleep at night. Accidents, impatience, and forgetfulness are also possible.
Inadequate sleep on a regular basis might potentially have long-term health repercussions. These are some examples:
- Being ill more frequently
- Blood pressure is too high (hypertension)
- Diabetes and cardiovascular disease
- Obesity Depression
Consequences of Sleep Deprivation
While the negative effects of not getting enough sleep have long been documented, experts are also looking at the health repercussions of sleeping too much.
If you find yourself needing more than 8 to 9 hours of sleep on a regular basis, and maybe needing naps on top of this amount, you may be sleeping too much.
Oversleeping can have many of the same negative consequences as undersleeping, including:
- Cardiovascular issues
Such consequences, however, are not necessarily related to the act of sleeping excessively. The insufficient sleep you require might instead be a symptom of a connected underlying health problem.
Among the options are:
- Sleep Apnea
- Parkinson’s Disease
- Heart Disease
- Thyroid Disorders
What time should I go to bed?
The optimal time to go to bed at night is one in which you can get the required amount of sleep for your age group.
You may determine the optimal bedtime for your schedule by counting backward by 7 hours from when you have to get up in the morning (the recommended minimum Trusted Source per night for adults).
For example, if you need to be up at 6 a.m., you should think about going to bed before 11 p.m.
Another important factor is to develop a sleep regimen that you can follow to every night – even on weekends. Weekends spent staying up late and sleeping in might make it tough to get back on track during the weekday.
Overall, it is preferable to go to bed sooner and wake up earlier each day. However, this sort of sleep regimen may not be suitable for everyone.
It is considerably more vital to ensure that you receive enough sleep and that it is of high quality. This may be accomplished simply going to bed and getting up at the same time every day.
Consult a doctor if you are having difficulty falling asleep at night or if you continue to feel sleepy during the day despite following a consistent bedtime plan. This might point to a problem with sleep quality, which would necessitate additional study.